Against a three-minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.
A. Two sets, not for time, of:
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
Handstand Walk x 15-20 meters
B. For time:
50 Back Squats (135/95 lbs)
30 Shoulder to Overhead (135/95 lbs)
Rest exactly 3 minutes, and then . . .
C. For time:
50 Front Squats (85/65 lbs)
30 Shoulder to Overhead (85/65 lbs)
Compare results to December 8, 2012 – yes, it was a 5-minute break between B and C then, but I expect you to be better conditioned now.
D. Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed